CrossFit GBAR3 WODs
Monday, Feb 2
WOD
50-40-30-20-10
Walking Lunges
15-12-9-6-3
Chest to Bar Pull Ups
Slam Balls, 30/20
Tuesday, Feb 3
STRENGTH
Deadlift 8 x 3
WOD
3 rounds
Row 250/200m
14 DB Hang Power Cleans, 45/30
Row 250/200m
7 Ring Dips
Wednesday, Feb 4
WOD
600m Run
Then 6 Rounds of:
12 Sit-Ups
9 KB Swings, 55/40
6 Push-ups
600m Run
Then 4 Rounds of:
15 Sit-Ups
12 KB SDHP
9 Push-ups
600m Run
Then 2 Rounds of:
18 Sit-Ups
15 Ring Rows
12 Push-ups
30min Time Cap
Thursday, Feb 5
STRENGTH
Power Snatch 5-5-3-3-2
WOD
AMRAP in 10 minutes
2-4-6-8…
Burpees
DB Push Press, 45/30
Friday, Feb 6
WOD
WOD: CF GAMES OPEN WOD 23.1 (See 02.21.25)
AMRAP in 14 minutes
60 cal row
50 toes to bar
40 wall ball shots, 20/14
30 cleans, 135/95
20 muscle ups
Active Recovery
24 Minutes, Repeat rounds until time is met
200m Easy Jog or 1:00 Easy Bike/Row
10 Tempo Air Squats (3 sec down, 2 sec pause)
20s Prone Snow Angels
20 side box step ups (body wt)
8 Single-Leg RDL Reach (each side)
10 Scap Pull-Ups or Ring Rows